There are plenty of ways to work out in-flight. And what’s better than yoga to stay limber?
When you hop on a plane and fly a long distance – across the country, maybe, or to the other side of the globe – you’re in for a lot of sitting. And we all know too much of that isn’t healthy.
The good news: Walking 20 feet to the restroom once a flight doesn’t have to suffice as your only workout. Fitness experts say plenty of in-flight exercises are possible – perhaps none better than yoga, which can keep you feeling happy, healthy and limber while you’re in an awfully cramped space.
“The beauty of yoga is that it comes to you, wherever you are, including when traveling on an aircraft,” says Charlotte Dodson, a celebrity yoga teacher who’s based in Australia but has studied in London, India and New York. “It’ll stretch out your muscles, massage all your internal organs, improve circulation and relieve you from any nervousness or anxiety you may experience during your flight.”
In an interview with U.S. News, Dodson shared her favorite in-flight yoga moves – from how to do them to how they’ll help you.
Pose: Seated spinal twist.
Purpose: Balance and center.
Location: In your seat.
Benefit: This pose brings your mind and body back to center, Dodson says. She likes that it helps you unravel from daily stress, soothing knots and tight areas while alleviating strain. “As we twist and turn, it empties and releases your belly, creating lightness and allowing you to get deeper into your practice,” she says.
How to do it: When you’re perched at the edge of your seat, draw your right knee over your left knee by crossing your legs, and place your left hand onto your right knee. Your right hand can stay on the armrest. Keep your spine elongated and your chin tucked into your throat. As you inhale, keep your spine long, and turn toward your right side while exhaling, says Dodson, who’s taught the likes of Miranda Kerr and Orlando Bloom. Your head should look over your right shoulder. Breathe deeply five times, and then repeat on the other side.
Pose: Leg and hip movement.
Purpose: Wake up your legs.
Location: In your seat.
Benefit: As you create mobility and open your hips, you’ll take pressure off your knee joints – which is especially helpful during long flights.
How to do it: Start with your legs together in front of you. Keep your left foot firmly on the floor and bend your right knee, bringing your thigh toward your chest. Keep your spine upright and chin tucked into your chest. “Hold and breathe for five to 10 breaths, awakening your leg muscles, before tilting your knee out to the side into a hip opener,” Dodson says. Place the opposite palm onto the sole of your foot, keeping your inner leg muscles relaxed. “Inhale deeply and effortlessly, pressing the knee toward the floor. Then exhale deeply but slowly, and raise your knee up to your chest,” she adds. With your knee bent and thigh close to your chest, hold for five to 10 breaths. Repeat 20 times on each leg, then shake them out in front of you.
Pose: Eagle arms.
Purpose: Work your upper body and release shoulder tension.
Location: Standing in the aisle.
Benefit: This pose builds stronger arms and opens the shoulder joints – creating space between your shoulder blades, increasing circulation to all joints and improving digestion, Dodson says.
How to do it: Stretch your arms forward, parallel to the floor, and spread your shoulders wide. Cross your arms in front of your torso, so your right arm is above the left, and then bend your elbows. “Snug the right elbow into the crook of the left, and raise the forearm perpendicular to the floor,” Dodson says. The backs of your hands should face each other, and your right thumb should pass in front of the left hand’s little finger. Press your palms together, lift your elbows, and stretch your fingers toward the ceiling. After 15 to 30 seconds, unwind your arms, and repeat for the same amount of time with your arms reversed.
Pose: Standing forward bend.
Purpose: Rejuvenate, calm and work your lower body.
Location: Standing in the aisle.
Benefit: This move lengthens your spine and “soothes your spirit, allowing you to turn inward,” Dodson says.
How to do it: Stand with your feet hip-distance apart. Tilt forward with your knees bent to protect your lower back, and let your arms hang down, placing one hand on each elbow. Press your feet firmly into the floor, which will keep you stabilized and grounded. Breathe deeply 10 times, and when you’re ready to stand back up, do so slowly – coming back up one vertebrate at a time – with your knees soft, Dodson says.
Pose: Thigh stretch.
Purpose: Energize and revitalize.
Location: Standing in the aisle.
Benefit: This standing pose helps you stretch your quadriceps – the muscles on the front of your thighs.
How to do it: Stand with your feet should-length apart, and lifting your right foot off the floor, bend your knee so your lower leg is behind your body. Grasp your right ankle with your right hand, and pull straight up until your heel is by your butt, Dodson says. Hold for five to 10 breaths before switching sides.
From: US News